Does going for a walk sound like a big pain in the back? For those who struggle with persistent back pain, even the basic task of going for a walk can be overwhelming and painful. Back pain can strike at any time. Whether in the upper back, surrounding the neck and shoulders, or in the lower back at the lumbar or sciatica, back pain is something that no one likes to deal with for too long.
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WA L K I N G AWAY F R OM B A C K P A I N WA L K I N G & P H Y S I C A L T H E R A P Y C O U L D R E D U C E Y O U R B A C K P A I N S YMP T OMS ALSO INSIDE Posture + Physical Therapy • What Our Patients Are Saying Exercise Essentials • Healthy Recipe
Health + Fitness N E W S L E T T E R
“ A M E R I C A ’ S P R A C T I C E O F T H E Y E A R ” P P S / A P T A 2 0 1 1
WA L K I N G AWAY F R OM B A C K P A I N
Does going for a walk sound like a big pain in the back? For those who struggle with persistent back pain, even the basic task of going for a walkcanbeoverwhelmingandpainful.Backpaincanstrikeatanytime. Whether in the upper back, surrounding the neck and shoulders, or in the lower back at the lumbar or sciatica, back pain is something that no one likes to deal with for too long. Relying on pain medications to help you overcome back pain will leave you disappointed. While pain medications are frequently helpful at alleviating the discomfort of your back pain for a short period of time, they are not capable of resolving the issue that is causing your pain to develop in the first place. The only thing that can actually fix your back pain is addressing the issue that is causing your pain head on. Physical therapy is a great resource for addressing your back pain and can be a helpful tool in getting you back on your feet. So, whether it is following a sudden injury or a persistent issue that has developed over time, physical therapy could be the answer to helping you enjoy life free of back pain. And the secret to success is learning to approach recovery one step at a time.
Walking your Way Pain-Free Walking isagreatformofexercise,butmorethanthat, it isanecessityof life.Whenyoucan’twalk,evenbasictasksbecomecomplicated.Getting out of bed in the morning, getting to and from work, moving your way around the office, and even spending time with family on the weekends all rely heavily on your ability to walk. When your back pain begins to interferewithyourabilitytomovearound freely,thenyouknow it istime to start doing something about it. Conveniently,walking ismore thanagoalwhen itcomes tobackpain, it couldbepartofthesolution.Workingwithaphysicaltherapisttodevelop improved strategies and techniques with your walking could help you to get back on your feet even sooner than you thought possible. What’s more, for those who are able to walk, getting on your feet more often with targeted exercises could help you find relief from back pain even sooner than expected.
Call Lott Physical Therapy or visit lottphysicaltherapy.com to schedule your appointment today!
ARE YOU READY TO GET STARTED? VISIT LOTTPHYSICALTHERAPY.COM TODAY!
P O S T U R E + P H Y S I C A L T H E R A P Y
improperly can lead to injury to your neck or back, which may make proper posture uncomfortable. What Can Good Posture Do For You? There are a lot of benefits of having good posture. Aside from saying goodbye to neck or back pain, improving your posture can provide several unexpected benefits to your lifestyle and personal well-being. Here are a few of the additional benefits of having good posture: • Proper posture creates quality exercise for your core and back • Improved respiratory health • Added protection for your organs, bones, joints and muscles • Reduced risk of arthritis If you are experiencing persistent neck and back pain, there is a good chance that it could be related to your posture. Contact your physical therapist to learn more about how you can take steps to start improving your posture today. Call Lott Physical Therapy or visit lottphysicaltherapy.com to schedule your appointment today!
Working with a physical therapist to improve your posture is a great way to overcome persistent neck and back pain. In physical therapy, you will be guided through a series of stretches and strength building exercises that can help you begin training your body to practice better posture, thereby reducing your back and neck pain. Of course, there are ways that you can improve your posture at home, as well. Here are several strategies that are typically helpful: • Try to stand tall whenever you are standing or walking. Hold your head high and square your shoulders, but more importantly work on being the tallest version of yourself. Hunching over is the leading cause of poor posture. • Use support when you sit to keep your posture correct. Lumbar support in office chairs and car seats will help a bit, but for improved posture you may need to add additional cushioning that will help you keep your back straight. • Be mindful of how you lift heavy objects. Keep your shoulders square and your chest forward. When lifting something that is over 50 lbs it is important to take extra care. Lead with your hips and try to keep the weight close to your body. Lifting something
Don’t Let Pain Hold You Back From New Years Resolutions. At Lott Physical Therapy, we have your health and fitness goals in mind. We can help you achieve your personal goals and claim a pain-free life!
W H A T O U R P A T I E N T S A R E S A Y I N G
Tonya S. lost 80+ pounds and strives to inspire others that they can do the same. Her advice to anyone hesitant to join a gym is to JUST DO IT! “Before I joined the gym, I was so scared that people were going to watch or judge me. Reality is, they are there to get a workout in just like you are. They probably have headphones in, and I can assure you no one is judging. Everyone is very welcoming!”
W I T H R A T E S A S L O W A S $ 2 5 / M O N T H ! N O C O M M I T M E N T !
- Tonya S.
Make 2020 the best year yet. Make the commitment with Lott Fitness Center today!
E X E R C I S E E S S E N T I A L S A S A F E E X E R C I S E T O R E L I E V E L E G P A I N
Y O U DON ’ T N E E D A R E F E RRA L F O R P T ! Texas residents no longer need a physicians referral for physical therapy! With the signing of House Bill 29, patients now have direct access to physical therapy without having to go through their physician! If you’re suffering from aches and pains or feeling unsteady, dizzy or balanced, now is the time to schedule your consultation with Lott PT. Call 903.389.7433 (Fairfield) 903.874.7433 (Corsicana) to start your recovery today!
PERONEAL NERVE SLIDER Lay on your back with your leg elevated and one knee at a 90º angle. Slowly straighten your knee while simultaneously bending your foot up. Bend your knee back down, while also pumping your ankle downward and inward as if pressing the brake in a car. Repeat 6-10 times on each leg.
Exercisescopyrightof
Always consult your physical therapist or physician before starting exercises you areunsure ofdoing.
S E A S O N A L R E C I P E NO-BAKE CHOCOLATE PEPPERMINT BALLS
INGREDIENTS
• ½ tsp peppermint extract • 1/4 tsp sea salt • 2-4 tbsp crushed candy canes • 2-4 tbsp dairy free chocolate chips (optional) )
• 10 tbsp cocoa powder • 6 tbsp maple syrup • 1/4 cup almond butter (use sunbutter for nut free) • 1/4 cup unflavored pea protein powder
DIRECTIONS Put everything except the candy cane or cacao nibs, chocolate chips and water into a bowl and mix well. Slowly add water if needed (You may not need any water if your almond butter is runny). Start with a teaspoon and slowly add until you get a well mixed batter. If you add too much then the batter will be too soft to roll. Add the candy canes/cacao nibs and chocolate chips and mix again. Allow to
Think of it as the Netflix of workout videos– Lott Fitness offers online VIRTUAL FITNESS CLASSES just for you available 24/7! Learn more at lottfitnesscenter.com!
chill in the fridge while you clean up, then roll into balls. Recipe:https://www.veggiesdontbite.com/no-bake-chocolate-peppermint-protein-balls
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